Sodium: Is it good or bad?

tytania
Tue, 11 Nov 2014 16:53:31 +0000
Food Diary, resources and nutrition

Hot topic: eat less salt…if anyone knows me, I disagree wholeheartedly. Let’s find out why.

*Remembering tip: Salty Sweat (if you sweat salt you need more sodium!)

THE GOOD

*Sodium is an essential nutrient required by the body for maintaining proper blood pressure and for providing channels of nerve signaling

*The current daily value for sodium is 2400mg

*The American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt

*Salt intake is important for very active people. It can often help prevent the kind of muscle cramping that cuts exercise sessions short and ruins races, and It also helps your body hold on to water, so you stay better hydrated

*During a vigorous exercise session, most women lose some sodium, potassium and fluid, so it is ok to need salt and replace it healthfully

*Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added

*Steps you can take to ensure low sodium eating include: avoiding Canned foods, Packaged foods, Fast food, adding salt only to your homemade food so you know exactly what you are getting

*Going too low may be dangerous… In a study by Copenhagen University Hospital, a low-sodium diet resulted in a 3.5 percent decrease in blood pressure for people with hypertension. That would be fine, except that it also raised their triglycerides and cholesterol and boosted levels of aldosterone and norepinephrine, two hormones that can increase insulin resistance over time. All of those things are known risk factors for heart disease

* Add more potassium to your diet.  The mineral is regulates sodium, blunting any harmful effects. A high-potassium diet can help lower blood pressure. Potassium sources are sweet potatoes, edamame, cantaloupe and lentils

THE BAD

*For some people, too much of the mineral can make the kidneys retain extra water (that’s why it causes bloating), increasing blood volumeThat puts more pressure on blood vessels, forcing the heart to work harder. Over time, that can turn into high blood pressure

*Deficiency of sodium is rare, but can occur in people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of water, or in people who regularly fast on juice and water

*Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke

Suggested Meals

(all foods naturally have sodium but I will suggest foods high in potassium and protein for an athlete who could need extra sodium after an intense training session)

Pan-fried skinless Cumin Crusted Chicken Breast with spiced sweet potato cubes and fermented veggies

Salt baked seabass with parmegiano rocket pesto and marinated grilled aubergine and red lentil and millet salad

Breakfast smoothie with salty Lemonade, greenfood powder and vanilla protein powder, one salted soft boiled egg and buckwheat toast